Reply To: 2013 Training Log

#9326
Fraser_9to5
Keymaster

    June 1

    Bench Press
    80kg x 11, 5, 6

    DB Tricep Extensions
    3 x 8 x 15kg

    Chin Ups
    4 x 9

    Lat Raise
    3 x 12 x 7.5kg

    Bicep Curl
    3 x 8 x 20kg

    Pallof Press (resistance band)
    3 x 10 per side

    June 2

    Track Work

    Plyo Hops
    3 x 30m

    3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

    Ab Wheel Standing
    3 x 6

    June 4

    Track Work

    Plyo Hops
    3 x 30m

    400m – 56.26

    Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

    June 5

    Bench Press
    1 x 5 x 90kg
    1 x 5 x 95kg

    DB Bench Press
    3 x 10 x 32.5kg

    DB Rows
    4 x 12 x 35kg

    DB Reverse Flyes
    2 x 12 x 5kg

    DB Windmill
    3 x 10 x 15kg

    June 6

    Back Squat
    5 x 90kg
    3 x 110kg
    5 x 125kg

    Reverse Lunge
    3 x 10 x 65kg

    Good Mornings
    2 x 8 x 50kg
    1 x 8 x 55kg

    Plate Hold
    3 x 20kg x 70 secs

    Spiderman Pushups
    3 x 16

    June 8

    Bench Press
    80kg x 12, 6, 4

    DB Tricep Extension
    3 x 8 x 15kg

    Chin Ups
    3 x 1 x 50 seconds (25-X-25 tempo)

    Lat Raise
    3 x 12 x 7.5kg

    DB 21s
    3 x 15kg

    Pallof Press
    3 x 10

    June 9

    Track Work

    250m – 34.8
    200m – 26.6
    150m – 18.4
    100m – 11.9 PB
    50m – 6.7

    Ab Wheel Standing
    3 x 6

    June 11

    Track Work

    3 x 4 x 100m averaging 14.5.

    June 12

    Bench Press
    5 x 90kg
    5 x 100kg

    DB Bench
    3 x 10 x 32.5kg

    DB Rows
    4 x 12 x 35kg

    DB Reveres Flyes
    2 x 12 x 5kg

    June 14

    Bare Foot Treadmill Walk
    5km at 2-3 degree incline, 6.2-6.4kph

    June 15

    Back Squat
    3 x 5 x 90kg
    5 x 110kg

    Reverse Lunges
    3 x 10 x 70kg

    Good Mornings
    3 x 8 x 60kg

    Plate Hold
    3 x 20kg x 80 secs

    Swiss Ball Jackknives
    3 x 15

    June 17

    Bench Press
    80kg x 14, 7, 5

    DB Tricep Extension
    3 x 8 x 15kg

    Chin Ups
    3 x 50 secs

    DB Lateral Raise
    3 x 12 x 10kg

    DB 21’s
    3 x 15kg

    Pallof Press
    3 x 10 x 23kg

    June 18

    Track Work

    3 x 30m
    4,4,3 x 100m

    June 20

    Bench Press
    5 x 80kg
    5 x 90kg
    5 x 92.5kg

    DB Bench Press
    2 x 10 x 32.5kg
    1 x 7 x 32.5kg

    DB Rows
    4 x 12 x 35kg

    Rev. Flyes
    2 x 12 x 5kg

    DB Windmill
    3 x 12 x 15kg

    June 23

    X-Band Walks to warm up

    Full Squat (60 sec rest)
    90kg x 12, 14, 15

    KB Swings
    1 x 20 x 15kg
    2 x 20 x 20kg

    Repeat Jumps for Height
    3 x 8

    Bodysaw
    2 x 25

    June 24

    Bench Press
    80kg x 14, 7, 5

    DB Tricep Ext
    3 x 8 x 15kg

    Chin Ups
    3 x 50 secs

    Lat Raise
    3 x 12 x 10kg

    DB 21s
    3 x 15kg

    Cable Pallof Press
    3 x 10 x 23kg

    June 27

    Track Work

    250m – 36.2
    200m – 25.8 PB
    150m – 18.4
    100m – 12.0
    50m – 6.6

    June 28

    Bench Press
    5 x 80kg
    5 x 90kg
    5 x 95kg

    DB Rows (drop set)
    12 x 20kg
    10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
    15 x 10kg

    DB Bench (drop set)
    10 x 35kg
    4 x 30kg, 25kg, 20kg, 15kg, 10kg
    10 x 5kg

    Rev. Flyes
    2 x 12 x 5kg

    Rotator Cuff
    2 x 10 x 5kg

    DB Windmill
    3 x 10 x 15kg

    June 29

    X-Band Walks (warm up)

    Full Squat (60 sec rest)
    100kg x 15, 8, 10

    KB Swings
    3 x 20 x 20kg

    Lunge Jumps
    3 x 8

    Jack-knives
    3 x 15

    June 30

    Track Work

    3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

    Ab Wheel Standing
    3 x 6